Sunday, December 3 – Saturday, December 9

Posted on December 3, 2017 by Anna Follman
Sunday, December 3 – Saturday, December 9

Sunday, December 3 – Rest Day

There will be open gym at CrossFit Prior Lake from 12:00PM – 1:00PM tomorrow only. This does count as a class on your membership.

 

Mobility of the Week – To be performed on your own at open gym or home.

Self Assessment

  • 10 overhead squats facing wall + 10 push ups + 10 arm circles + 10 Jumping Jacks

Smash w/roller, lax ball, or barbell [2 minutes each side]

  • Traps
  • Lats
  • Forearms
  • Pecs
  • Quads/Adductors (inner thigh)
  • Hamstrings
  • Glutes

Resistance Band Stretches

  • 40 sec. Couch Stretch, each side
  • 15 Banded Good Mornings
  • 15 Wall Angels

Squat test

  • Hold bottom of squat for 2 min STRAIGHT (do NOT push through pain/discomfort)

 

Monday, December 4 – FREE Mobility Class at 5:30PM w/ Dr. Chris!

Strength: 10 Minutes to be Complete 5 Rounds

  • 5 Strict Press at 65-70% of 1 Rep Max
  • 5 Strict Weighted Pull-Ups

WOD: 10 Minute AMRAP for Max Wall Ball Reps

  • 150 Double Unders
  • Max Wall Balls (14/20) (10/10)

 

Tuesday, December 5

Strength: Deadlift

  • 1×5; 2×3; 3×2

WOD: Death By…

  • Shuttle Sprint

*Every member will complete 5 burpees every minute, on the minute until all athletes are done.

Strength – 7:30PM

  • 5 Hang Muscle Snatch + 5 Snatch Balance – 3 sets
  • Above the Knee Hang Snatch – 6×2
  • Single Arm DB Press – 3×5
  • Wide Grip Pull-Up – 3×10
  • Glute Ham Raise – 3×10-12
  • Bounding Broad Jump – 3×5

 

Wednesday, December 6

WOD Part 1: Max Efforts for Time

  • 500M Row
  • 1,000M Bike

*Rest until recovered between efforts. There will be 2 scores for this workout.

WOD Part 2: For Time

Isabel (compare to 10/12/16)

  • 30 Snatch (93/135)

*10 minute time cap.

 

Thursday, December 7

Strength: 8 Minute MOMO

Thruster

  • 2 Reps at 80% of 1 Rep Max

WOD: For Total Time

2 Rounds

  • 10 Front Rack Alternating Lunge (63/95)
  • 15 Toes to Bar
  • 10 Hang Power Clean (63/95)

then…2 Rounds

  • 10 Front Rack Alternating Lunge (63/95)
  • 5 Bar Muscle-Up
  • 10 Hang Power Clean (63/95)

*20 minute time cap. Modify bar muscle-up with 10 chest to bar pull-ups today.

Strength – 7:30PM

  • Tall Jerk + High Hang Clean – 3×5
  • Above the Knee Hang Clean – 6×2
  • Rack Jerks – 5×2
  • DB High Pull Single Arm – 3×8 (each arm)
  • TYW – 3×10
  • Ski Jumpers – 3×10

 

Friday, December 8

Strength: Strict Handstand Push-Up

  • 3×5

*Modify with up to 3 abmats or KB strict [heavy] press.

WOD: For Total Time

  • 50 Alternating DB Snatch

Rest precisely 2 minutes, then…

  • 50 Burpees

Rest precisely 2 minutes, then…

  • 50 Box Jumps (20/24)

 

Saturday, December 9

WOD: 30 Minute AMRAP

  • 30 KB Swings (35/55)
  • 15 Goblet Squat (35/55)
  • 30 Back Extensions
  • 15 MB Sit-Up (14/20)
  • 30 Double Unders

*At some point in the 30 minute AMRAP, each athlete needs to complete a 2,000M row.

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